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High Protein Tomato Soup

High protein tomato soup made silky-smooth by blending whole plum tomatoes and white beans after a simmer. Finished with Greek yogurt for extra protein and a creamy swirl without heavy dairy.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: American
Calories: 240
Ingredients Equipment Method Notes

Ingredients
  

Tomato base and blending
  • 2 can (28 oz) whole plum tomatoes Use canned whole plum tomatoes.
  • 1 can (15 oz) white beans Drain thoroughly before adding; blended in for protein.
  • 1 onion Dice so it softens evenly.
  • 5 clove garlic Minced for even flavor distribution.
  • 4 cup chicken or vegetable broth Choose chicken for richer flavor or vegetable for vegetarian.
  • 2 tbsp olive oil Used for sautéing the aromatics.
  • 1 tbsp tomato paste Adds concentrated tomato flavor.
  • 1 tsp dried basil Classic herby tomato seasoning.
  • 1 tsp dried oregano Warm, savory depth.
  • 0.5 tsp red pepper flakes Optional gentle heat.
  • 1 tbsp honey or sugar Balances tomato acidity; use honey or sugar.
  • 0.5 cup Greek yogurt or cream Stir in off heat to prevent curdling.
  • 1 fresh basil For serving.
  • 0.25 tsp salt and pepper to taste Season gradually; adjust to preference.

Equipment

  • 1 Dutch oven

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat and sauté the onion for 5 minutes until softened.
  2. Add the garlic and tomato paste and cook for 2 minutes, stirring, until fragrant.
Simmer and blend
  1. Add the whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot.
  2. Simmer for 20 minutes until the flavors meld, then blend completely smooth with an immersion blender.
Finish and serve
  1. Stir in the honey and season with salt and pepper to taste.
  2. Remove from heat and stir in the Greek yogurt or cream until creamy and well combined.
  3. Serve hot with fresh basil on top.

Notes

For the creamiest texture, blend long enough that no white bean pieces remain. Store leftovers in the fridge up to 4 days; rewarm gently over low heat and avoid boiling to protect the yogurt. Freezing is not ideal because the yogurt-based finish can change texture after thawing. If you want a dairy-free version, use unsweetened coconut yogurt or a dairy-free cream alternative in the same off-heat step.